Exercise Library

TRX ® Side-straddle Golf Swings

Target Body Part:Back, Chest, Shoulders

Equipment Needed:TRX

Step 1

Starting Position: Holding the TRX handles or foot cradles in each hand, turn yourself to face the anchor point with your feet wider than hip-width, toes facing forward. Bend at the hips and push them backwards. Keep your weight over your heels and use the TRX to help maintain balance. Reach your arms forward at chest height with palms facing the floor. Keep your head up, looking forward throughout the exercise. Engage the abdominals to support the spine.

Step 2

Rotation Movement: Exhale. Slowly rotate your torso, reaching one arm behind you and the other in front of your body. The arm reaching to the back will lead the movement. The other arm comes across the front of the body simply as a result of the other arm moving backward. Move through the rotation without turning your head until you reach a point of tension. Hold briefly, inhale, then exhale and rotate in the opposite direction.

Step 3

Exercise Variation (1): To progress the exercise and mimic the golf swing more closely try moving your feet together and change your starting position so that you are not bending over, but assuming a slightly bent-knee (1/4 squat) position. Extend your arms forward towards your knees rather than to chest level (pushing down on the handles of foot cradles) and rotate as described above. This rotation will exhibit more pivoting off the back foot. Change your head position to look towards the floor.

Step 4

Exercise Variation (2): Progress the movement to a windmill to increase torso rotation for your golf swing. From the same starting position described in the first progression, rotate both arms together in each direction while keeping your head fixed and facing the floor. This movement will exhibit a greater degree of pivoting off the back foot.

Using the TRX as an assisted device reduces the load placed upon many joints. While this certainly can promote additional range of movement, it requires additional attention to proper form.